02/05/2016 06:45 EST | Updated 02/19/2016 10:59 EST

Foods For Cold: 13 Immune Boosting Foods For Winter

Don't be that person who's always getting a cold.

We all know those people who are coughing, sneezing and blowing their noses throughout the majority of winter, and while diet is important for all seasons, it can be extra important during winter months.

"During this time we need to eat foods rich in vitamins, minerals and antioxidants that boost and support our immune system and make it easier ward off any infection or disease," says Toronto-based holistic nutritionist Michelle Tirmandi.

The foods you want to limit during this season (and let's be honest, most of the year) are foods highly processed with little or no nutritional value and foods high in sugar.

"Sugar feeds bacteria, causes inflammation and acidity in the body and depresses the immune system, making it difficult to fight infection."

Tirmandi adds dairy can have the same effect when you're sick, so you may want to avoid milk, cheese and yogurt if you have a cold. The last tip: keep those fluids coming — especially if you're experiencing diarrhea, vomiting or a fever.

"If you’re experiencing cold and flu symptoms it’s also particularly important to en-sure you are drinking extra fluids to help flush your system, reduce inflammation and stay hydrated," she says.

Check out the slideshow below to see which foods Tirmandi says should always be around this winter.

Photo gallery Immune Boosting Foods For Winter See Gallery